Rules I use to train and avoid injury

When doing a new lift do it for 6 sessions before ramming it. So do it like high reps low PPE and you should only start ramming once you hit those 6 sessions.

Do pause reps

For every 2 normal session do 1 tempo session.

DON'T do dumbbell jumps, rather, do resisted band jumps with or without dumbbells.

Ramming on machines is easier for avoiding injuries but don't get carried away.

Warms up are important but they just reduce the likelihood of injury not eliminate it.